A new research examined different types of warm-up protocols and their effects on 800m running performance.
Key factor to improve 800m training is to use a protocol that contains sustained high-intensity exercise prior to the run.
One of the interesting side notes of this paper is a significantly higher vo2 peak in athletes who followed that protocol, perhaps due to increased blood lactate concentrations after the warm-up and prior to the 800 meter race.
Read the full paper here
A new research examined the effects on body composition using different styles of training.
16 weeks of combined resistance training as well as aerobic training in elderly women between the ages of 60 to 77, produced the most significant changes in body composition, functional fitness and overall health.
They also concluded that one aerobic session and one resistance session a week is equally effective as three times a week in elderly women.
Read the study in the following link
A new research compared sprinting performance and safety on different surfaces.
Sprinting on sand can prove to be a much safer option although some performance lost is to be expected in comparison to sprinting on a hard surface.
Read more about it here
New research shows that exercise significantly reduces the risk of requiring a C-section. There are also notable improvements in postpartum recovery time.
Read more here
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A new study examines the effects of training at different times during the day on the performance. Read all about it here
It has now become common practice, mainstream in its entirety to periodize programs in order to maximize results. Clients are used to it and every new trainer is either encouraged or forced to periodize programs as a common practice.
A new research proves something which many professionals in the field have been claiming for years, that periodization is just one method and there is no proof that it is more effective than other methods. While variations is key to maximize adaptation to exercise, different athletes respond differently to identical programs and it is not possible to predict the exact results of a training program.
Resource: http://www.ncbi.nlm.nih.gov/pubmed/22356774
Walking for health, contradictory to common belief, is NOT a great form of exercise. However, when considering sedentary populations, walking can have some health benefits. It doesn’t take a genius to understand that being even moderately active is better for health than sitting and watching tv.
The world health organization recommends that adults between the ages of 18 to 64, take part in moderate intensity for 150 minutes a week. As most population don’t even get to that level of activity, a new research might offer some interesting alternative.
According to the research, the number of steps correlate with more health factors than the time spent walking.
While we strongly recommend doing exercise (walking is a very lazy form of being “active”), if you insist on just walking, we encourage you to set a target of 10,000 steps rather than a target time for your walk.
Read the study here
